Shoulders
The main muscle group listed for this exercise.
Exercise guide
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Standing Alternating Dumbbell Press also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Alternating Dumbbell Press
- Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
- Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
- After a brief pause, return the weight to the starting position.
- Repeat for the opposite side, continuing to alternate between arms.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Seated Dumbbell Press
Seated Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Dumbbell Press
Standing Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Palm-In One-Arm Dumbbell Press
Standing Palm-In One-Arm Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the back and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Alternating Dumbbell Press.
What muscles does Standing Alternating Dumbbell Press work?
Standing Alternating Dumbbell Press primarily trains the shoulders and also involves the arms.
Is Standing Alternating Dumbbell Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing Alternating Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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